On World No Diet Day we would like to elaborate on a way of eating that does not require any strict diets. Read on to learn more.
Cardiometabolic diseases include cardiovascular conditions such as heart attack, stroke, angina, and metabolic conditions like insulin resistance, type II diabetes, and non-alcoholic fatty liver disease. Over the years, low-fat diets have been embraced due to their health effects. But emerging evidence shows that low-carb diets may be just as effective. Recent research has suggested that low-carb diets have been shown to improve cardiometabolic risk profile.
In the last 50 years, the medical community has encouraged low-fat diets to avoid the effects of saturated fats on the heart. So low-fat and fat-free foods have been majorly circulating on the grocery shelves; however, many of these foods happen to be high in processed carbs.
However, recently many studies and healthcare professionals have been challenging this thought process. This has led to the emergence of the ketogenic diet.
A ketogenic diet is a very low carb, high-fat diet, restricting intake of sugar-sweetened beverages, baked goods, candies, and sweets.
Some versions may also limit healthy carb sources, such as grains, starchy vegetables, high-carb fruits, pasta, and legumes.
The diet is high in protein, fat, and healthy vegetables. They may increase good cholesterol levels and decrease blood pressure and triglyceride levels.
Other than helping with weight loss, low-carb diets increase good cholesterol levels, reduce blood sugar levels, lower triglyceride levels, and keep your metabolism in control.
Please note: Some harmful effects like fatigue, kidney stones, headache, loss in muscle tissue have been reported with low-carb diets. Consult a qualified nutritionist before making any significant dietary changes.
The Boston Children's Hospital led a large clinical trial to examine the effects of a low-carb diet on cardiometabolic disease risk.
The study included 164 adults who were overweight or obese. The participants had already lost 10-14 percent of their body weight by undergoing a reduced-calorie diet.
The participants were randomly assigned one of these three diets:
The participants received their customized meals, thus ensuring that all of them rigidly followed the protocol.
In all the prepared meals, saturated fats comprised 35% of the total fat present. In the low-carb meal, saturated fat contributed to 21% of the calories, and in the high-carb meal, it contributed to 7% of the calories.
Compared to the lower-fat higher-carb diets, the low-carb diet had the following benefits:
Though this study was done on adults, the researchers say that low-carb diets may benefit children too. In fact, pediatric cardiologists are also starting to embrace low-carb diets.
As one of the essential vitamins required for proper nerve function and red blood cell production, vitamin B12 deficiency can have serious consequences for your health.
While it is often associated with conditions such as anemia and neurological disorders, recent studies have suggested a potential link between vitamin B12 deficiency and cancer.
In this article, we explore whether vitamin B12 deficiency can be a sign of cancer and what you can do to ensure you're getting enough of this important nutrient.
Vitamin B12, or cobalamin, is a water-soluble vitamin naturally present in some foods.
The recommended dietary intake (RDI) of vitamin B12 varies based on age:
Vitamin B12 is a crucial vitamin required for many important functions in the body.
Any shortfall in vitamin B12 intake can result in its deficiency.
Causes
There are several reasons why you can develop vitamin B12 deficiency:
Symptoms
When you are deficient in vitamin B12, you can become anemic. A mild deficiency may not cause any symptoms. However, leaving it untreated can cause symptoms like:
In severe cases of vitamin B12 deficiency, you may develop memory loss, depression, and experience behavioral changes.
A few medical conditions that can increase your risk of developing B12 deficiency are:
Vitamin B12 deficiency can affect:
Vitamin B12 deficiency is not typically considered a sign of cancer on its own, but it can sometimes be a symptom of certain types of cancer.
In particular, cancers that affect the stomach, small intestine, or pancreas can interfere with the absorption of vitamin B12, leading to a deficiency.
This is because vitamin B12 is absorbed in the gut, and certain types of cancer can affect the cells that produce intrinsic factors, a protein that is necessary for the absorption of vitamin B12.
Additionally, some cancer treatments, such as chemotherapy, can also cause a vitamin B12 deficiency.
While some studies report that an increase in vitamin B12 levels is associated with lung cancer, others have found that a deficiency of the vitamin may increase the risk of gastric cancer.
A controlled study published in 2017 found that people with low vitamin B12 levels developed cancer 10 years after their blood collection.
So, while there is some evidence that vitamin B12 deficiency may lead to cancer, it is too early to state it conclusively.
While vitamin B12 deficiency alone is not an indicator of cancer, it is important to monitor your B12 levels and speak with your doctor if you are experiencing any symptoms of deficiency, especially if you have a personal or family history of cancer.
Vitamin B21 deficiency is said to `increase the risk of developing non-cardia gastric adenocarcinoma by 5.8 times.
Vitamin B12 plays a role in the development of red blood cells.
A deficiency of this vitamin can cause significant changes in the bone marrow, which can mimic acute leukemia, a serious condition.
So, while vitamin B12 deficiency can give rise to a similar clinical picture as leukemia, it does not cause the condition.
The relationship between vitamin B12 levels and cancer is poorly understood.
However, several studies show that elevated vitamin B12 can be used as a marker for various types of cancers, especially hematological cancers.
More research is required in this field to conclusively prove that B12 can be a reliable tumor marker for diagnosing certain cancers.
Research states that a deficiency in vitamins like folate, B12, B6, C, and D, and minerals like iron and zinc can contribute to DNA damage and lead to cancer risk.
Recent studies have shown that vitamin D deficiency may promote metastasis (or spread) of some types of breast cancer.
Vitamin B12 deficiency is found to be more common among vegetarians and vegans.
Regardless of your food preferences, here are some foods that can help you meet your vitamin B2 requirements:
Over the years, contraception has become the equivalent of necessary primary healthcare.
Contraception helps prevent unwanted pregnancy.
Physical contraception like condoms can protect users from sexually transmitted diseases like AIDS and syphilis.
However, there is a significant disparity regarding contraceptive options for men and women.
While women can choose between fem shields, oral pills, or IUDs, men have limited options.
Why do we have no male contraception, despite advances in healthcare?
Could the possibility of developing male contraception lie in our genes?
Let's find out.
Unlike females, men have only two contraceptive options: condoms and vasectomy.
Many have argued that men might not be trusted to take the pill.
However, why we don’t have male contraception might be simpler than that.
Safe and reversible male contraception is much more challenging than a female contraceptive.
Women produce just one egg every month, and it is easier to stop ovulation.
On the contrary, men make a thousand sperm every second, and it is much more complicated to prevent spermatogenesis.
Women stop ovulating during pregnancy, a natural bodily process.
Lowering hormone levels can trick the body into thinking that the woman is pregnant, which will prevent ovulation.
However, no natural state of the body might prevent spermatogenesis.
So the bottom line is male contraception is harder to make.
Scientists have identified a gene that can pave the way for discovering a non-hormonal, reversible male contraceptive.
The ARRDC5 gene is found in the testicular tissues of both humans and other mammals.
Suppressing this gene can result in deformed sperm that cannot fertilize the ovum.
Studies show that this gene contains instructions to produce a protein required for average sperm production.
Disrupting this protein would not require hormonal interference, a major hurdle in developing a male contraceptive pill.
Since testosterone is also responsible for bone density and RBC production, blocking it could affect normal body functions.
ARRDC gene suppression could be a good contraception option for men since it appears to have good reversibility.
The ARRDC5 gene is required for normal sperm morphogenesis (a process that ensures the production of fertilizing sperm).
Lack of this gene causes a condition called oligoasthenoteratospermia or OAT. It is a common diagnosis of male infertility.
In this condition, the sperms show slowed movement and distorted shape and cannot fertilize the egg.
Studies show that male mice lacking this gene produced 98% distorted sperm that moved 2.8 times slower than normal sperm.
Therefore, this gene is required for average sperm production.
Compared to women, men have very few options for contraception.
The main reason for this disparity is that male contraception is much more challenging to develop.
In women, inhibiting estrogen prevents ovulation without having significant side effects.
But in men, inhibiting testosterone could affect other physiological functions like forming red blood cells and building bone mass.
Scientists have discovered a gene called ARRDC5 in the testes that plays a crucial role in normal sperm formation.
Inhibiting this gene can result in distorted sperm formation, which will not be able to fertilize the ovum.
This method appears safe and reversible, requiring no hormonal disruptions.
World Asthma Day Special.
Researchers have identified a number of genes associated with asthma.
In the sample report below, we've attempted to analyze some important genes that increase the risk of asthma.
You can identify your genetic risk of asthma by using your 23andMe DNA data and placing an order for the Gene Health Report.
Asthma is a long-term (chronic) inflammatory condition that causes the tightening of the airway muscles.
The inflammation of the airways causes them to swell up and triggers mucus production, which results in their narrowing.
As a result, the individual finds breathing difficult, makes a whistling sound when breathing out, and experiences shortness of breath.
Asthma affects adults and children and is one of the most common chronic diseases in children.
For some people, asthma is a minor issue, but for many others, it is a major problem that may impact their daily routine and quality of life.
Though asthma cannot be cured, its symptoms can be effectively managed with appropriate measures.
Image: Asthma triggers
It is still unclear why some individuals are prone to asthma while others are not.
The cause of asthma is complex and is more likely due to a combination of genetic and environmental factors.
Researchers believe that the development of asthma may have a genetic component, as having a family member with the condition may increase the individual’s risk for it.
Allergies may play a role in the development of asthma.
People with asthma must know what triggers a flare-up or asthma attack.
A few common asthma triggers include:
Genetics is one of the strongest risk factors for developing asthma.
However, it is essential to understand that having a genetic predisposition does not necessarily mean one will develop the condition.
People with no family history may also develop asthma.
There is plenty of research underway to determine the complex interplay between genetics and environmental factors that result in asthma development.
No single causative gene has been identified for asthma.
So far, research has identified various gene complexes that may play a significant role in the development of asthma. These include DPP1, GRPA, and SPINK5 genes.
If only one parent has asthma, there is a 25% chance that the child will develop the condition.
If both parents have asthma, the risk of developing the condition increases to 50%.
It has been estimated that children are three times more likely to develop asthma if their mothers have it and 2.5 times more likely if their fathers have it.
The likelihood of identical twins developing asthma is higher than non-identical twins.
Other than genetics, environmental factors play a role in asthma as well.
Image: Impact of asthma on breathing
Risk factors increase an individual’s chances of developing a condition.
A few factors that may increase your risk of developing asthma are:
While there's no way to prevent asthma, there are some steps you can take to manage and prevent asthma attacks
People with the condition must avoid trigger factors to prevent an asthma attack.
It is very important to always keep your inhaler with you to manage symptoms in case of a flare-up.
Is gout preventing you from living your life?
Are the pain and discomfort stopping you from doing a daily chore?
Are you looking for ways to alleviate the pain?
Then we have good news for you.
A recent study shows promising results in minimizing gout flare-ups with probiotics.
Read on to find out all about this.
Changes in certain genes can increase your risk for many chronic health conditions, including gout. Learn more:
Gout is a painful type of inflammatory arthritis.
It usually affects one joint at a time.
The big toe joint is mainly affected.
Gout can go through periods of increased severity, called flares, and then get better temporarily, called remission.
Repeated flares can cause gouty arthritis, a worsening form of arthritis.
Currently, there is no cure for gout.
However, the severity can be managed with self-care.
Gout flares can last for a few days to sometimes weeks.
Long periods of remission can then follow, lasting from months to years.
Some common symptoms of gout are:
Gout is caused due to hyperuricemia.
Hyperuricemia is when the body builds up and stores excess uric acid in monosodium urate crystals.
Men who suffer from obesity are more prone to develop gout.
If you suffer from hypertension, diabetes congestive heart failure, you are more likely to suffer from gout.
Compromised kidney function and using certain medications can make you prone to gout.
Eating a diet high in purines, such as sardines, tuna, and alcoholic beverages, can increase the risk of gout flares.
Purines are the compounds that the body breaks down to make uric acid.
Gout is a debilitating disease that affects almost 41 million people worldwide.
Unfortunately, there is currently no cure for gout.
However, a new study reports that a probiotic strain can lower the number of flares a patient experiences.
It can also reduce the need for more drug-related therapies.
Researchers worked with a bacteria called Ligilactobacilus salivarius.
They worked with different strains to understand the most suitable and found that L. salivarius CECT 30632 metabolized uric acid.
The researchers then conducted a clinical trial with 30 participants with a hyperuricemia history.
Some were given the strain of bacteria, while others received allopurinol, a drug used for gout management.
This study showed that those who received the bacterial strain experienced a reduced frequency of gout flares.
Also, they reported improved blood parameters, liver damage, and metabolic syndrome.
The study showed that probiotics positively affected people suffering from gout.
Finding safer drug alternatives is essential since gout patients also have other comorbidities, such as cardiovascular diseases.
Probiotics are a safe option for gout management.
However, more long-term studies are needed to understand the benefits of probiotics for gout management.
Probiotics are living microorganisms found in fermented foods.
They are usually beneficial for the human body and naturally live in the gastrointestinal tract and the intestine.
Probiotics help digestion and prevent yeast infections, eczema, and urinary tract infections.
Studies show that a bacteria called L. Salivarius can help ease gout symptoms.
These bacteria usually live in the gastrointestinal tract.
As of now, gout has no cure.
However, gout can be made manageable by making minor changes in diet and lifestyle.
Gout can be managed by making simple dietary and lifestyle changes.
Water is one of the best drinks to prevent a gout flare-up.
It is because water flushes out excess uric acid from the blood.
So increase your water intake if you suffer from gout.
Coffee and other caffeinated drinks can also help ease gout flares.
Walking on gout may help improve symptoms and ease pain.
Joint-friendly exercises like walking or swimming minimize the risk of injuries.
However, you should start slow and pay attention to how your body reacts to physical activity.
Gout is a debilitating form of arthritis affecting more than 41 million people worldwide.
It can cause inflamed joints and pain.
Gout attacks can occur suddenly and last for a few days to weeks.
There is no cure for gout as yet.
A new study shows that gout can be treated with probiotics.
A strain of bacteria called L. salivarius has shown promising results in improving gout symptoms.
If you are one of those individuals who always regain the lost weight after phases of intense dieting, then the Yo-Yo effect could be the culprit.
The Yo-Yo effect leads to unintentional weight gain after dieting and may prevent people from maintaining the lost weight.
A recent study reports brain-level changes during dieting, increasing hunger and appetite.
Keep reading to learn how to combat the Yo-Yo effect and tips to prevent weight regain after dieting.
Your genes may be one reason why you tend to regain weight after you lose it. Learn more:
Some people are just not able to maintain their weight after a period of intense dieting. The excess weight starts creeping up right after they stop the diet.
In a few months, they regain the weight they lost during dieting.
This is what researchers called the Yo-Yo effect.
If you also struggle with the Yo-Yo effect, there could be a scientific explanation behind this.
A 2023 article published by the Max Planck Institute for Metabolism Research suggests that the brain may increase hunger and appetite after dieting, leading to weight regain.
There can be several reasons why dieters regain weight after weight loss.
When the body loses fat and muscle, thanks to dieting, it goes into shock and tries to replenish the lost nutrition.
According to researchers, the body starts producing excess hunger-inducing hormones, which can increase appetite.
As a result, the person starts eating more after a period of the diet, gaining the lost weight quickly.
While losing weight through diet, people generally lose fat and muscle together.
After discontinuing the diet and starting to eat regular food, fat accumulates much faster than muscles.
The body encourages the person to eat more to build muscle. In this process, the person gains back weight after dieting.
Diet, stress, and mental health are related. A 2020 study reports that specific diets that lack macro and micronutrients can increase the risk of developing stress-related mental disorders.
Stress increases cortisol levels in the body.
Cortisol, in turn, increases appetite and leads to emotional eating or binge eating.
This could be another reason why people regain the weight.
Calorie-deficit diets bring down muscle mass.
Loss of muscle mass affects the metabolism rate. Metabolism is the process by which food is burnt for energy. A higher metabolism means your body digests food easily and quickly uses nutrients.
People with a low metabolism burn calories much slower, increasing their risk of putting on weight.
A 2015 study reports that a calorie-deficit feeding habit bought down the metabolism rate.
This can lead to weight regain.
Psychologist Kelly D. Brownell from Yale University coined the word Yo-Yo effect.
Yo-Yo effect is also called weight cycling.
This happens when people go through periods of intentional weight loss followed by unintentional weight regain.
This cycle may continue for long periods without the person being able to maintain the lost weight.
In fact, a 2014 study reports that 80% of people who lost weight after following a specific diet regained their weight within one year.
Scientists believe that a drastic diet affects the metabolism rate. This could be one reason people regain weight after losing body fat.
Following a calorie-restricted diet or fasting for longer periods may put the body in a ‘starvation mode.’
When the body goes into starvation mode, it focuses on preserving energy. As a result, the body may start burning calories slower than the average rate.
For instance, if your body needed 2100 calories to maintain your weight before the diet, after dieting, the body may need just 1800 calories to support itself.
As a result, after dieting, when you consume the same pre-diet calories of 2100, the excess calories remain unused, leading to weight gain.
A 2023 study published by the Max Planck Institute for Metabolism Research and Harvard Medical School discusses the role of the brain in causing the Yo-Yo effect.
This study put research mice on a diet and then analyzed their brain signals during and after the diet.
The study reported that after dieting, the communication in the brain of these mice changed significantly.
In the brain, the AgRP neurons in the hypothalamus region are responsible for giving out hunger signals.
While on a diet, these neurons started giving out stronger hunger signals to the brain.
As a result, during the diet and long afterward, the brain received stronger hunger signals.
According to this study, the AgRP neurons kept sending stronger hunger signals for a long time after the diet phase.
So, to combat the Yo-Yo effect, the researchers suggest combining dieting with drugs that suppress the brain's hunger signals.
This may prevent people from regaining the lost weight after dieting.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4205264/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4205264/
https://pubmed.ncbi.nlm.nih.gov/34043943/
https://pubmed.ncbi.nlm.nih.gov/26399868/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468813/
https://pubmed.ncbi.nlm.nih.gov/23083917/
https://www.sciencedaily.com/releases/2023/03/230324135218.htm
https://www.webmd.com/diet/ss/slideshow-diet-yo-yo-diet-effect
